General Practice 2022

5 simple ways to increase serotonin

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5 simple ways to increase serotonin
5 simple ways to increase serotonin
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Serotonin levels can be increased through natural strategies such as physical activity, massage or a he althy, balanced diet rich in tryptophan. However, in cases where these activities are not enough to increase serotonin levels, the use of supplements may be recommended in order to promote a feeling of well being.

Serotonin is a neurotransmitter produced from an amino acid, tryptophan, which may be related to various functions in the body, such as regulating sleep and body temperature, promoting good mood and a sense of well-being and improving of cognitive functions. Learn more about the role of serotonin in the body.

In this way, it is important that serotonin levels are optimal for the person to have the maximum possible benefits. Thus, some ways that can help increase the levels of circulating serotonin in the blood to ensure the benefits provided by this neurotransmitter are:

1. Practicing physical activity

The practice of physical activity helps to increase the levels of serotonin circulating in the blood as it is able to favor the increase in the production and release of tryptophan, which is the amino acid related to the production of this neurotransmitter.

Thus, by exercising regularly or at high intensity, it is possible to increase the levels of serotonin in the blood that reaches the brain, resulting in a feeling of well-being and improved quality of life.

All types of physical activity are capable of stimulating the production of serotonin, however aerobic exercises are usually associated with a higher level of production of these neurotransmitters and, therefore, it may be interesting for the person to practice running, swimming, walking or dancing, for example.

Check out other benefits of exercise.

2. Sunbathe daily

Some studies indicate that daily exposure to the sun is also capable of increasing serotonin levels, because sun exposure promotes the production of vitamin D, which has a direct impact on tryptophan metabolism and, consequently, leads to the formation of greater amounts of serotonin.

Thus, it is recommended that in order to increase the amount of vitamin D and, consequently, serotonin, the person is exposed to the sun for 10 to 15 minutes a day, preferably in the hours of the day when the sun is not so hot. hot, this is because it is recommended that in this situation sunscreen is not used. See how to sunbathe to produce vitamin D.

3. Diet rich in tryptophan

Food is essential for the production of serotonin, because it is through food that it is possible to obtain optimal amounts of tryptophan.

Thus, to increase serotonin it is important to have a diet rich in tryptophan, giving preference to foods such as cheese, salmon, eggs, banana, avocado, nuts, chestnuts and cocoa, for example. Discover other foods rich in tryptophan.

Check out more nutrition tips to increase serotonin in the following video:

4. Relaxing activities

Some relaxing activities such as meditation and yoga, for example, can also help increase serotonin levels, because by practicing these activities it is possible to regulate nerve signals and improve neurotransmitter activity, promoting a feeling of good be.

In addition, as these activities have as one of the objectives to promote the reduction of symptoms of anxiety and stress, they also help to regulate cortisol levels, which has an opposite action to serotonin. In this way, it is possible to favor the action of serotonin in the body.

Another way to promote an increase in serotonin levels through activity that promotes relaxation is through massages, which favor the production of neurotransmitters associated with the feeling of well-being, such as serotonin and dopamine, for example.

5. Use of supplements

When natural techniques are not enough to increase serotonin, the use of supplements that promote an increase in the concentration of tryptophan in the body and the release of serotonin may be indicated.

Some of the supplements that may be indicated are 5-HTP, which can easily reach the nervous system and induce the production of serotonin, and the tryptophan supplement, when it is not possible to obtain optimal amounts of this amino acid through feed.

In addition, some studies suggest that the use of probiotics can also promote increased levels of serotonin, because it promotes increased levels of tryptophan in the blood, which consequently represents greater amounts of this amino acid in the brain and greater production of serotonin.See more about probiotics and how to consume them.

It is important that the use of supplements is indicated by the doctor or nutritionist according to the person's needs.

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